|
01.01 Tue | | |
TDL |
New year's run |
10:32 |
5,20 km |
23:11 |
4:28/km |
21 m |
87 % |
94 % |
|
49,61 |
51,77 |
|
62 |
324 kcal |
186 spm |
1,21 m |
2 °C |
|
New Balance 1400 v6 |
|
02.01 Wed |
|
|
03.01 Thu |
|
|
04.01 Fri |
|
|
05.01 Sat | | |
DL |
|
08:59 |
13,03 km |
1:01:52 |
4:45/km |
28 m |
89 % |
94 % |
|
44,52 |
51,82 |
|
175 |
880 kcal |
182 spm |
1,16 m |
2 °C |
|
New Balance 1400 v6 |
|
06.01 Sun | | |
DL |
Laufgruppe SC DJK |
07:47 |
14,40 km |
1:18:31 |
5:27/km |
38 m |
72 % |
85 % |
|
51,30 |
53,15 |
|
104 |
788 kcal |
174 spm |
1,05 m |
3 °C |
|
New Balance 1500 v3 |
|
07.01 Mon | | |
DL |
lunch break |
12:13 |
10,45 km |
49:06 |
4:42/km |
11 m |
84 % |
94 % |
|
49,03 |
53,59 |
|
116 |
680 kcal |
180 spm |
1,18 m |
2 °C |
|
Saucony Fastwitch 8 |
|
08.01 Tue |
|
|
09.01 Wed | | |
DL |
lunch break |
12:11 |
10,57 km |
51:56 |
4:55/km |
16 m |
76 % |
97 % |
|
54,01 |
54,81 |
|
86 |
637 kcal |
176 spm |
1,16 m |
-2 °C |
|
New Balance 1400 v6 |
|
10.01 Thu |
|
|
11.01 Fri |
|
|
12.01 Sat | | |
TDL |
|
08:27 |
10,01 km |
43:53 |
4:23/km |
32 m |
90 % |
95 % |
|
48,24 |
54,20 |
|
132 |
732 kcal |
190 spm |
1,20 m |
1 °C |
|
New Balance 1500 v3 |
| | |
WA |
Cool down |
09:14 |
1,01 km |
5:23 |
5:20/km |
5 m |
85 % |
87 % |
|
42,03 |
53,93 |
|
12 |
82 kcal |
176 spm |
1,07 m |
1 °C |
|
New Balance 1500 v3 |
|
13.01 Sun | | |
DL |
Laufgruppe SC DJK |
07:47 |
19,32 km |
1:44:20 |
5:24/km |
61 m |
71 % |
78 % |
|
52,44 |
55,10 |
|
142 |
1 054 kcal |
176 spm |
1,05 m |
3 °C |
|
New Balance 1400 v6 |
|
14.01 Mon |
|
|
15.01 Tue | | |
TDL |
lunch break |
12:10 |
8,15 km |
34:39 |
4:15/km |
12 m |
89 % |
95 % |
|
50,98 |
55,24 |
|
101 |
537 kcal |
192 spm |
1,23 m |
-1 °C |
|
Saucony Fastwitch 8 |
|
16.01 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:00:00 |
|
|
53 % |
78 % |
|
|
55,24 |
|
30 |
450 kcal |
51 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:15 |
|
1:00:00 |
|
|
56 % |
88 % |
|
|
55,24 |
|
42 |
280 kcal |
53 rpm |
|
|
|
|
|
17.01 Thu |
|
|
18.01 Fri |
|
|
19.01 Sat |
|
|
20.01 Sun | | |
DL |
Laufgruppe SC DJK |
07:47 |
16,50 km |
1:27:49 |
5:19/km |
44 m |
76 % |
87 % |
|
48,55 |
54,71 |
|
151 |
1 108 kcal |
178 spm |
1,06 m |
-15 °C |
|
New Balance 1400 v6 |
|
21.01 Mon |
|
|
22.01 Tue | | |
DL |
lunch break |
12:11 |
10,41 km |
53:17 |
5:07/km |
11 m |
79 % |
86 % |
|
48,03 |
54,61 |
|
106 |
718 kcal |
176 spm |
1,11 m |
-6 °C |
|
New Balance 1400 v6 |
|
23.01 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:00:00 |
|
|
51 % |
75 % |
|
|
54,61 |
|
31 |
450 kcal |
57 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:14 |
|
1:00:11 |
|
|
46 % |
70 % |
|
|
54,61 |
|
24 |
281 kcal |
60 rpm |
|
|
|
|
|
24.01 Thu |
|
|
25.01 Fri | | |
LL |
|
15:10 |
20,11 km |
1:32:32 |
4:36/km |
44 m |
85 % |
88 % |
|
49,44 |
54,90 |
|
229 |
1 332 kcal |
188 spm |
1,16 m |
-7 °C |
|
New Balance 1400 v6 |
|
26.01 Sat |
|
|
27.01 Sun | | |
DL |
Laufgruppe SC DJK |
07:48 |
18,00 km |
1:41:16 |
5:38/km |
56 m |
69 % |
81 % |
|
51,29 |
55,29 |
|
128 |
983 kcal |
176 spm |
1,01 m |
1 °C |
|
New Balance 1500 v3 |
|
28.01 Mon | | |
DL |
lunch break |
12:12 |
10,47 km |
51:28 |
4:55/km |
11 m |
81 % |
91 % |
|
49,55 |
55,17 |
|
107 |
698 kcal |
178 spm |
1,14 m |
-1 °C |
|
New Balance 1400 v6 |
|
29.01 Tue |
|
|
30.01 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:00:15 |
|
|
54 % |
75 % |
|
|
55,17 |
|
36 |
452 kcal |
56 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:15 |
|
1:00:00 |
|
|
52 % |
69 % |
|
|
55,17 |
|
32 |
280 kcal |
62 rpm |
|
|
|
|
|
31.01 Thu |
|
|
01.02 Fri | | |
TDL |
1k EL - 10k TDL |
14:32 |
11,01 km |
47:55 |
4:21/km |
24 m |
86 % |
96 % |
|
51,93 |
55,48 |
|
129 |
710 kcal |
190 spm |
1,21 m |
0 °C |
|
New Balance 1500 v5 |
| | |
WA |
Auslaufen |
15:22 |
4,05 km |
20:04 |
4:57/km |
12 m |
86 % |
88 % |
|
44,42 |
55,17 |
|
51 |
297 kcal |
180 spm |
1,12 m |
1 °C |
|
New Balance 1500 v5 |
|
02.02 Sat |
|
|
03.02 Sun | | |
LL |
Laufgruppe SC DJK |
07:50 |
25,15 km |
2:13:44 |
5:19/km |
47 m |
72 % |
86 % |
|
52,37 |
56,47 |
|
195 |
1 406 kcal |
180 spm |
1,04 m |
-5 °C |
|
New Balance 1400 v6 |
|
04.02 Mon |
|
|
05.02 Tue | | |
DL |
Mittagspause |
12:14 |
8,12 km |
36:47 |
4:32/km |
15 m |
86 % |
97 % |
|
49,43 |
55,97 |
|
97 |
555 kcal |
186 spm |
1,19 m |
-2 °C |
|
New Balance 1500 v5 |
|
06.02 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:00:16 |
|
|
48 % |
65 % |
|
|
55,97 |
|
23 |
452 kcal |
|
|
|
|
|
| | |
|
Blackroll®Moves |
18:13 |
|
1:00:52 |
|
2 m |
47 % |
68 % |
|
|
55,97 |
|
22 |
284 kcal |
|
|
|
|
|
|
07.02 Thu | | |
RG |
Mittagspause |
12:13 |
10,43 km |
52:05 |
5:00/km |
16 m |
73 % |
82 % |
|
55,51 |
56,91 |
|
76 |
635 kcal |
178 spm |
1,13 m |
5 °C |
|
Saucony Fastwitch 8 |
|
08.02 Fri | | |
DL |
MLR- LG Ems meets... |
14:46 |
18,10 km |
1:25:03 |
4:42/km |
36 m |
82 % |
92 % |
|
51,46 |
56,79 |
|
179 |
1 193 kcal |
184 spm |
1,16 m |
5 °C |
|
New Balance 1500 v5 |
|
09.02 Sat |
|
|
10.02 Sun | | |
LL |
Laufgruppe SC DJK |
07:47 |
25,31 km |
2:15:05 |
5:20/km |
127 m |
71 % |
87 % |
|
53,33 |
57,39 |
|
180 |
1 436 kcal |
180 spm |
1,04 m |
2 °C |
|
New Balance 1400 v6 |
|
11.02 Mon | | |
TDL |
lunch break (5k @... |
12:11 |
10,38 km |
44:03 |
4:15/km |
12 m |
84 % |
93 % |
|
56,14 |
57,85 |
|
104 |
649 kcal |
194 spm |
1,21 m |
1 °C |
|
Saucony Fastwitch 8 |
|
12.02 Tue | | |
DL |
Mittagspause |
12:11 |
10,46 km |
49:09 |
4:42/km |
11 m |
72 % |
87 % |
|
60,94 |
59,49 |
|
69 |
613 kcal |
184 spm |
1,16 m |
0 °C |
|
New Balance 1500 v5 |
|
13.02 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:00:17 |
|
|
50 % |
70 % |
|
|
59,49 |
|
28 |
452 kcal |
57 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:12 |
|
1:00:30 |
|
|
44 % |
68 % |
|
|
59,49 |
|
18 |
282 kcal |
|
|
|
|
|
|
14.02 Thu |
|
|
15.02 Fri | | |
WA |
Warm up |
16:07 |
6,65 km |
36:48 |
5:32/km |
27 m |
67 % |
73 % |
|
54,48 |
59,41 |
|
41 |
408 kcal |
172 spm |
1,05 m |
17 °C |
|
New Balance 1500 v5 |
| | |
IT |
8x 500m IV mit 2'... |
16:48 |
4,17 km |
15:11 |
3:38/km |
35 m |
83 % |
95 % |
|
69,10 |
59,88 |
|
35 |
217 kcal |
196 spm |
1,40 m |
17 °C |
|
New Balance 1500 v5 |
| | |
WA |
Cool down |
17:27 |
6,45 km |
33:16 |
5:09/km |
29 m |
79 % |
83 % |
|
47,75 |
58,64 |
|
64 |
487 kcal |
180 spm |
1,08 m |
16 °C |
|
New Balance 1500 v5 |
|
16.02 Sat |
|
|
17.02 Sun | | |
LL |
Laufgruppe SC DJK |
07:46 |
25,25 km |
2:17:48 |
5:27/km |
93 m |
68 % |
86 % |
|
54,82 |
59,92 |
|
163 |
1 317 kcal |
180 spm |
1,02 m |
-6 °C |
|
New Balance 1500 v3 |
| | |
|
Vitamin D tanken |
15:16 |
6,41 km |
1:31:07 |
4,2 km/h |
10 m |
45 % |
63 % |
|
|
|
|
30 |
516 kcal |
|
|
|
|
|
|
18.02 Mon | | |
DL |
lunch break |
12:10 |
10,47 km |
47:16 |
4:31/km |
11 m |
85 % |
95 % |
|
51,02 |
58,73 |
|
117 |
740 kcal |
188 spm |
1,18 m |
13 °C |
|
Saucony Fastwitch 8 |
|
19.02 Tue | | |
DL |
lunch break |
12:12 |
10,40 km |
50:14 |
4:50/km |
11 m |
74 % |
92 % |
|
57,25 |
58,93 |
|
78 |
651 kcal |
182 spm |
1,14 m |
5 °C |
|
New Balance 1400 v6 |
|
20.02 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:00:43 |
|
|
49 % |
69 % |
|
|
58,93 |
|
28 |
455 kcal |
51 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:12 |
|
1:00:04 |
|
|
48 % |
76 % |
|
|
58,93 |
|
26 |
280 kcal |
|
|
|
|
|
|
21.02 Thu | | |
DL |
lunch break |
12:11 |
10,43 km |
50:23 |
4:50/km |
18 m |
75 % |
83 % |
|
55,70 |
59,00 |
|
83 |
676 kcal |
180 spm |
1,15 m |
7 °C |
|
New Balance 1500 v3 |
|
22.02 Fri | | |
WA |
Warm up |
16:09 |
6,59 km |
37:07 |
5:38/km |
32 m |
69 % |
73 % |
|
51,87 |
58,27 |
|
45 |
432 kcal |
176 spm |
1,01 m |
8 °C |
|
New Balance 1400 v6 |
| | |
IT |
LG Ems meets LVO ... |
16:52 |
4,10 km |
14:15 |
3:29/km |
33 m |
84 % |
94 % |
|
72,48 |
58,92 |
|
34 |
200 kcal |
202 spm |
1,42 m |
11 °C |
|
New Balance 1400 v6 |
| | |
WA |
Cool down |
17:29 |
5,76 km |
30:14 |
5:15/km |
24 m |
79 % |
83 % |
|
47,14 |
58,05 |
|
57 |
432 kcal |
182 spm |
1,05 m |
8 °C |
|
New Balance 1400 v6 |
|
23.02 Sat |
|
|
24.02 Sun | | |
LL |
Laufgruppe SC DJK |
07:43 |
24,37 km |
2:07:17 |
5:13/km |
73 m |
71 % |
85 % |
|
54,63 |
59,07 |
|
173 |
1 373 kcal |
180 spm |
1,06 m |
-6 °C |
|
New Balance 1500 v5 |
|
25.02 Mon |
|
|
26.02 Tue | | |
DL |
lunch break |
12:14 |
10,13 km |
44:23 |
4:23/km |
8 m |
80 % |
89 % |
|
57,60 |
59,50 |
|
91 |
628 kcal |
184 spm |
1,24 m |
13 °C |
|
Saucony Fastwitch 8 |
|
27.02 Wed | | |
DL |
way to gym |
16:58 |
13,26 km |
1:00:56 |
4:36/km |
23 m |
79 % |
88 % |
|
55,40 |
59,58 |
|
118 |
850 kcal |
184 spm |
1,18 m |
19 °C |
|
New Balance 1500 v5 |
| | |
|
Blackroll®Moves |
18:13 |
|
1:00:02 |
|
|
39 % |
65 % |
|
|
59,58 |
|
14 |
280 kcal |
|
|
|
|
|
| | |
WA |
Wenn aus cool dow... |
19:17 |
1,21 km |
5:24 |
4:28/km |
8 m |
93 % |
99 % |
|
45,08 |
58,96 |
|
19 |
93 kcal |
188 spm |
1,19 m |
14 °C |
|
New Balance 1500 v5 |
|
28.02 Thu | | |
DL |
lunch break (HF ü... |
12:15 |
8,10 km |
40:18 |
4:59/km |
17 m |
79 % |
86 % |
|
50,30 |
59,16 |
|
77 |
561 kcal |
180 spm |
1,12 m |
11 °C |
|
Saucony Fastwitch 8 |
|
01.03 Fri | | |
WA |
Warm up |
16:10 |
6,66 km |
37:44 |
5:40/km |
31 m |
68 % |
73 % |
|
51,94 |
58,51 |
|
45 |
416 kcal |
172 spm |
1,03 m |
1 °C |
|
New Balance 1400 v6 |
| | |
IT |
6x 500m + 4x 200m... |
16:52 |
3,94 km |
12:58 |
3:17/km |
37 m |
83 % |
93 % |
|
78,49 |
59,00 |
|
31 |
170 kcal |
206 spm |
1,48 m |
1 °C |
|
New Balance 1400 v6 |
| | |
WA |
Cool down |
17:32 |
6,66 km |
36:27 |
5:28/km |
37 m |
79 % |
98 % |
|
44,45 |
58,47 |
|
74 |
502 kcal |
178 spm |
1,03 m |
0 °C |
|
New Balance 1400 v6 |
|
02.03 Sat |
|
|
03.03 Sun | | |
LL |
Laufgruppe SC DJK |
07:48 |
25,55 km |
2:22:30 |
5:35/km |
109 m |
66 % |
87 % |
|
55,46 |
58,89 |
|
157 |
1 232 kcal |
176 spm |
1,02 m |
5 °C |
|
New Balance 1500 v3 |
|
04.03 Mon |
|
|
05.03 Tue | | |
DL |
lunch break (neue... |
12:12 |
10,11 km |
47:48 |
4:44/km |
13 m |
74 % |
97 % |
|
58,25 |
59,37 |
|
76 |
609 kcal |
182 spm |
1,16 m |
2 °C |
|
Saucony Fastwitch 8 |
|
06.03 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:00:23 |
|
|
49 % |
73 % |
|
|
59,37 |
|
27 |
453 kcal |
57 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:04 |
|
1:00:12 |
|
6 m |
43 % |
69 % |
|
|
59,37 |
|
18 |
281 kcal |
|
|
|
|
|
|
07.03 Thu | | |
DL |
windy lunch break ? |
12:16 |
10,43 km |
49:12 |
4:43/km |
17 m |
76 % |
88 % |
|
56,28 |
59,30 |
|
87 |
657 kcal |
182 spm |
1,16 m |
11 °C |
|
New Balance 1500 v5 |
|
08.03 Fri | | |
DL |
MLR |
15:34 |
20,05 km |
1:35:55 |
4:47/km |
85 m |
77 % |
83 % |
|
54,44 |
59,45 |
|
171 |
1 238 kcal |
184 spm |
1,14 m |
5 °C |
|
Saucony Fastwitch 8 |
|
09.03 Sat |
|
|
10.03 Sun | | |
WA |
Warm up |
10:21 |
3,04 km |
17:38 |
5:48/km |
9 m |
61 % |
65 % |
|
57,99 |
59,45 |
|
14 |
159 kcal |
172 spm |
1,00 m |
-1 °C |
|
New Balance 1400 v6 |
| | |
WK |
Rund um die Wibbe... |
11:00 |
9,97 km |
38:27 |
3:51/km |
25 m |
90 % |
95 % |
|
56,49 |
59,54 |
405 W |
116 |
564 kcal |
202 spm |
1,28 m |
0 °C |
|
New Balance 1400 v6 |
|
11.03 Mon | | |
RG |
lunch break (RECOM) |
12:12 |
10,48 km |
53:25 |
5:06/km |
11 m |
66 % |
85 % |
|
61,74 |
60,68 |
|
58 |
531 kcal |
178 spm |
1,10 m |
-2 °C |
|
New Balance 1500 v5 |
|
12.03 Tue | | |
TDL |
lunch break (TDL) |
12:00 |
10,11 km |
41:25 |
4:06/km |
11 m |
85 % |
93 % |
|
56,98 |
60,52 |
|
104 |
641 kcal |
198 spm |
1,23 m |
1 °C |
|
Saucony Fastwitch 8 |
|
13.03 Wed | | |
|
Langhantel Power-... |
16:58 |
|
1:00:01 |
|
|
49 % |
71 % |
|
|
60,52 |
|
27 |
450 kcal |
55 rpm |
|
|
|
|
|
14.03 Thu | | |
DL |
lunch break (2k E... |
12:10 |
10,43 km |
48:21 |
4:38/km |
22 m |
82 % |
92 % |
|
51,85 |
59,36 |
|
112 |
720 kcal |
184 spm |
1,17 m |
0 °C |
|
New Balance 1500 v5 |
|
15.03 Fri |
|
|
16.03 Sat | | |
DL |
MLR in Ostbevern |
06:36 |
20,02 km |
1:33:42 |
4:41/km |
31 m |
82 % |
91 % |
|
51,69 |
58,87 |
|
199 |
1 309 kcal |
186 spm |
1,15 m |
1 °C |
|
New Balance 1500 v5 |
|
17.03 Sun | | |
LL |
Laufgruppe SC DJK |
07:50 |
27,27 km |
2:29:03 |
5:28/km |
93 m |
68 % |
86 % |
|
54,70 |
58,92 |
|
181 |
1 402 kcal |
180 spm |
1,02 m |
3 °C |
|
New Balance 1400 v6 |
|
18.03 Mon |
|
|
19.03 Tue | | |
TWL |
1k EL - 8k TWL (1... |
11:57 |
10,10 km |
42:09 |
4:10/km |
13 m |
86 % |
94 % |
|
54,67 |
58,85 |
|
112 |
644 kcal |
196 spm |
1,22 m |
4 °C |
|
New Balance 1500 v3 |
|
20.03 Wed | | |
DL |
1k EL - 8k leicht... |
12:11 |
10,10 km |
47:27 |
4:42/km |
17 m |
71 % |
82 % |
|
62,17 |
60,44 |
|
66 |
562 kcal |
182 spm |
1,17 m |
11 °C |
|
Saucony Fastwitch 8 |
|
21.03 Thu | | |
DL |
10k easy |
12:06 |
10,54 km |
52:10 |
4:57/km |
17 m |
74 % |
79 % |
|
55,60 |
60,19 |
|
79 |
653 kcal |
180 spm |
1,12 m |
13 °C |
|
New Balance 1500 v5 |
|
22.03 Fri |
|
|
23.03 Sat | | |
DL |
60' ums Dorf |
09:07 |
12,76 km |
1:01:42 |
4:50/km |
29 m |
74 % |
79 % |
|
57,26 |
60,51 |
|
94 |
774 kcal |
182 spm |
1,14 m |
4 °C |
|
Saucony Fastwitch 8 |
|
24.03 Sun | | |
LL |
Sonniger LaLa |
07:16 |
30,13 km |
2:38:01 |
5:15/km |
71 m |
71 % |
83 % |
|
54,83 |
60,95 |
|
215 |
1 605 kcal |
180 spm |
1,06 m |
-1 °C |
|
Adidas adizero Boston 7 |
|
25.03 Mon |
|
|
26.03 Tue | | |
IT |
2k EL - 5x 1k @03... |
12:01 |
11,31 km |
52:07 |
4:36/km |
5 m |
81 % |
95 % |
|
53,13 |
60,13 |
|
116 |
735 kcal |
186 spm |
1,17 m |
2 °C |
|
Adidas adizero Boston 7 |
|
27.03 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:00:00 |
|
|
44 % |
64 % |
|
|
60,13 |
|
16 |
450 kcal |
56 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:12 |
|
1:00:56 |
|
|
50 % |
74 % |
|
|
60,13 |
|
30 |
284 kcal |
58 rpm |
|
|
|
|
|
28.03 Thu | | |
DL |
Von der Arbeit heim |
16:15 |
17,01 km |
1:28:09 |
5:11/km |
30 m |
72 % |
88 % |
|
54,58 |
60,18 |
|
124 |
1 033 kcal |
178 spm |
1,08 m |
12 °C |
|
New Balance 1500 v5 |
|
29.03 Fri | | |
TDL |
3k in - 5k @03:58... |
16:09 |
11,01 km |
51:30 |
4:41/km |
38 m |
80 % |
94 % |
|
53,34 |
59,48 |
|
109 |
742 kcal |
186 spm |
1,15 m |
18 °C |
|
Adidas adizero Boston 7 |
|
30.03 Sat | | |
DL |
Lockerer DL |
08:15 |
13,01 km |
1:04:49 |
4:59/km |
47 m |
78 % |
87 % |
|
51,25 |
58,82 |
|
119 |
884 kcal |
184 spm |
1,09 m |
5 °C |
|
Saucony Fastwitch 8 |
| | |
|
|
10:04 |
11,10 km |
30:51 |
21,6 km/h |
41 m |
72 % |
90 % |
|
|
58,82 |
96 W |
44 |
359 kcal |
|
|
13 °C |
|
|
| | |
|
|
15:30 |
10,29 km |
25:36 |
24,1 km/h |
29 m |
76 % |
85 % |
|
|
58,82 |
122 W |
42 |
334 kcal |
|
|
17 °C |
|
|
|
31.03 Sun | | |
LL |
Laufgruppe SC DJK |
07:48 |
28,01 km |
2:27:29 |
5:16/km |
85 m |
69 % |
82 % |
|
56,17 |
59,13 |
|
182 |
1 386 kcal |
182 spm |
1,04 m |
3 °C |
|
Adidas adizero Boston 7 |
|
01.04 Mon |
|
|
02.04 Tue | | |
TDL |
1k EL - 6k @03:55 |
12:00 |
7,02 km |
28:28 |
4:03/km |
2 m |
86 % |
96 % |
|
56,56 |
59,02 |
|
78 |
425 kcal |
198 spm |
1,25 m |
14 °C |
|
Saucony Fastwitch 8 |
| | |
WA |
cool down mit 1x ... |
12:30 |
2,30 km |
11:33 |
5:01/km |
3 m |
85 % |
96 % |
|
44,84 |
58,68 |
|
28 |
172 kcal |
178 spm |
1,12 m |
15 °C |
|
Saucony Fastwitch 8 |
|
03.04 Wed | | |
|
Langhantel Power-... |
16:58 |
|
1:04:10 |
|
|
46 % |
76 % |
|
|
59,02 |
|
24 |
481 kcal |
55 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:15 |
|
1:00:00 |
|
|
45 % |
74 % |
|
|
59,01 |
|
16 |
280 kcal |
59 rpm |
|
|
|
|
|
04.04 Thu | | |
DL |
lockerer DL |
12:22 |
10,50 km |
49:51 |
4:45/km |
11 m |
78 % |
84 % |
|
53,71 |
58,93 |
|
93 |
671 kcal |
184 spm |
1,14 m |
2 °C |
|
Adidas adizero Boston 7 |
|
05.04 Fri | | |
FS |
15’ in - 6x 3' fa... |
15:49 |
13,54 km |
1:00:06 |
4:26/km |
22 m |
84 % |
95 % |
|
53,13 |
59,00 |
|
143 |
861 kcal |
190 spm |
1,19 m |
3 °C |
|
Adidas adizero Boston 7 |
|
06.04 Sat | | |
FS |
4 Strava Segmente... |
08:36 |
13,50 km |
1:02:41 |
4:39/km |
46 m |
76 % |
92 % |
|
57,51 |
59,65 |
|
113 |
770 kcal |
190 spm |
1,13 m |
5 °C |
|
New Balance 1500 v5 |
|
07.04 Sun | | |
LL |
LaLa zur Ems |
07:45 |
30,14 km |
2:37:52 |
5:14/km |
101 m |
71 % |
97 % |
|
54,98 |
59,58 |
|
215 |
1 668 kcal |
184 spm |
1,04 m |
5 °C |
|
Adidas adizero Boston 7 |
|
08.04 Mon |
|
|
09.04 Tue |
|
|
10.04 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:02:14 |
|
|
46 % |
68 % |
|
|
59,58 |
|
23 |
467 kcal |
52 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:10 |
|
1:00:23 |
|
|
44 % |
65 % |
|
|
59,58 |
|
19 |
282 kcal |
63 rpm |
|
|
|
|
|
11.04 Thu | | |
TDL |
7k TDL |
11:35 |
7,15 km |
28:20 |
3:58/km |
11 m |
89 % |
95 % |
|
55,09 |
59,09 |
|
83 |
444 kcal |
204 spm |
1,24 m |
4 °C |
|
New Balance 1500 v5 |
| | |
WA |
cool down |
12:08 |
3,01 km |
15:40 |
5:12/km |
4 m |
82 % |
85 % |
|
44,90 |
58,42 |
|
34 |
227 kcal |
176 spm |
1,09 m |
4 °C |
|
New Balance 1500 v5 |
|
12.04 Fri |
|
|
13.04 Sat | | |
TDL |
10k @M-Pace |
08:31 |
10,02 km |
42:03 |
4:12/km |
14 m |
88 % |
93 % |
|
52,67 |
58,47 |
|
117 |
647 kcal |
198 spm |
1,20 m |
-4 °C |
|
Adidas adizero Boston 7 |
| | |
DL |
7k Crescendo Lauf |
09:16 |
7,02 km |
33:30 |
4:46/km |
28 m |
84 % |
104 % |
|
48,37 |
58,20 |
|
80 |
486 kcal |
188 spm |
1,11 m |
-3 °C |
|
Adidas adizero Boston 7 |
| | |
WA |
Cool down |
09:50 |
1,01 km |
5:12 |
5:09/km |
9 m |
82 % |
97 % |
|
46,77 |
58,47 |
|
11 |
68 kcal |
182 spm |
1,07 m |
-3 °C |
|
Adidas adizero Boston 7 |
|
14.04 Sun | | |
LL |
Laufgruppe SC DJK |
07:43 |
23,30 km |
2:03:44 |
5:19/km |
139 m |
67 % |
81 % |
|
57,40 |
58,58 |
|
140 |
1 040 kcal |
182 spm |
1,03 m |
-4 °C |
|
New Balance 1500 v5 |
|
15.04 Mon | | |
DL |
lunch break |
12:12 |
10,51 km |
48:08 |
4:35/km |
16 m |
77 % |
87 % |
|
57,81 |
60,33 |
|
82 |
588 kcal |
186 spm |
1,17 m |
13 °C |
|
Saucony Fastwitch 8 |
|
16.04 Tue | | |
IT |
3x 1k + 1x 300m |
12:09 |
8,34 km |
36:15 |
4:21/km |
11 m |
84 % |
96 % |
|
54,50 |
60,54 |
|
87 |
513 kcal |
190 spm |
1,21 m |
13 °C |
|
Adidas adizero Boston 7 |
|
17.04 Wed | | |
DL |
lunch break |
12:04 |
11,01 km |
50:50 |
4:37/km |
12 m |
80 % |
89 % |
|
54,04 |
60,67 |
|
101 |
675 kcal |
184 spm |
1,18 m |
16 °C |
|
New Balance 1500 v5 |
|
18.04 Thu | | |
TDL |
1k EL - 8k @03:56 |
12:05 |
9,05 km |
37:02 |
4:06/km |
4 m |
86 % |
95 % |
|
55,96 |
61,14 |
|
101 |
536 kcal |
196 spm |
1,25 m |
18 °C |
|
Adidas adizero Boston 7 |
| | |
WA |
cool down |
12:43 |
0,50 km |
2:39 |
5:18/km |
|
81 % |
83 % |
|
45,10 |
61,14 |
|
5 |
35 kcal |
172 spm |
1,10 m |
18 °C |
|
Adidas adizero Boston 7 |
|
19.04 Fri |
|
|
20.04 Sat | | |
BL |
Am Pehrbach - dow... |
06:52 |
10,26 km |
55:37 |
5:25/km |
402 m |
73 % |
84 % |
|
52,50 |
60,97 |
|
82 |
621 kcal |
180 spm |
1,02 m |
12 °C |
|
Saucony Fastwitch 8 |
| | |
BL |
Zu den Römergräbern |
18:13 |
11,05 km |
59:08 |
5:21/km |
213 m |
73 % |
82 % |
|
52,56 |
60,52 |
|
85 |
665 kcal |
182 spm |
1,03 m |
22 °C |
|
Saucony Fastwitch 8 |
|
21.04 Sun | | |
|
|
16:17 |
4,85 km |
1:06:16 |
4,4 km/h |
67 m |
46 % |
68 % |
|
|
60,45 |
|
22 |
267 kcal |
118 spm |
0,62 m |
21 °C |
|
|
| | |
|
|
19:19 |
5,37 km |
1:08:56 |
4,7 km/h |
329 m |
34 % |
63 % |
|
|
60,97 |
|
8 |
147 kcal |
118 spm |
0,66 m |
23 °C |
|
|
|
22.04 Mon | | |
BL |
Mosel - downhill ... |
13:57 |
14,20 km |
1:12:49 |
5:08/km |
539 m |
78 % |
89 % |
|
51,07 |
60,55 |
|
135 |
908 kcal |
182 spm |
1,07 m |
19 °C |
|
Saucony Fastwitch 8 |
|
23.04 Tue | | |
DL |
Beine ausschüttel... |
16:45 |
10,01 km |
44:02 |
4:24/km |
50 m |
77 % |
87 % |
|
60,40 |
62,28 |
|
77 |
577 kcal |
190 spm |
1,20 m |
20 °C |
|
Adidas adizero Boston 7 |
|
24.04 Wed | | |
|
Langhantel Power-... |
16:58 |
|
1:05:25 |
|
|
49 % |
75 % |
|
|
62,28 |
|
28 |
491 kcal |
54 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:15 |
|
1:00:44 |
|
|
48 % |
68 % |
|
|
62,28 |
|
23 |
283 kcal |
57 rpm |
|
|
|
|
|
25.04 Thu | | |
IT |
2k in - 3x 1k @03... |
12:01 |
8,20 km |
35:58 |
4:23/km |
4 m |
79 % |
95 % |
|
58,08 |
62,52 |
|
73 |
482 kcal |
190 spm |
1,20 m |
16 °C |
|
Adidas adizero Boston 7 |
|
26.04 Fri | | |
DL |
Beine ausschütteln |
14:49 |
12,51 km |
1:02:08 |
4:58/km |
30 m |
71 % |
76 % |
|
58,65 |
62,63 |
|
80 |
681 kcal |
182 spm |
1,11 m |
14 °C |
|
New Balance 1500 v5 |
|
27.04 Sat |
|
|
28.04 Sun | | |
WA |
Warm up |
11:14 |
3,18 km |
16:10 |
5:05/km |
2 m |
69 % |
85 % |
|
58,54 |
62,66 |
|
19 |
179 kcal |
178 spm |
1,11 m |
12 °C |
|
Adidas adizero Boston 7 |
| | |
WK |
36. Zoolauf Münster |
11:45 |
10,00 km |
38:13 |
3:49/km |
35 m |
93 % |
97 % |
|
54,57 |
62,21 |
408 W |
126 |
561 kcal |
198 spm |
1,32 m |
12 °C |
|
Adidas adizero Boston 7 |
|
29.04 Mon |
|
|
30.04 Tue | | |
TDL |
1k in - 8k @04:07... |
12:06 |
9,75 km |
41:11 |
4:13/km |
19 m |
84 % |
93 % |
|
55,98 |
62,52 |
|
101 |
598 kcal |
190 spm |
1,25 m |
12 °C |
|
New Balance 1500 v5 |
|
01.05 Wed | | |
DL |
easy DL am Feiertag |
07:44 |
21,26 km |
1:49:32 |
5:09/km |
55 m |
69 % |
82 % |
|
57,68 |
62,49 |
|
132 |
1 061 kcal |
180 spm |
1,08 m |
4 °C |
|
New Balance 1500 v5 |
|
02.05 Thu |
|
|
03.05 Fri | | |
DL |
6,5 km Crescendo ... |
16:17 |
23,41 km |
1:51:40 |
4:46/km |
58 m |
76 % |
89 % |
|
55,56 |
63,37 |
|
189 |
1 210 kcal |
184 spm |
1,14 m |
11 °C |
|
Saucony Fastwitch 8 |
|
04.05 Sat |
|
|
05.05 Sun | | |
LL |
Laufgruppe SC DJK |
07:47 |
26,26 km |
2:17:52 |
5:15/km |
54 m |
65 % |
83 % |
|
60,17 |
63,25 |
|
142 |
1 130 kcal |
180 spm |
1,06 m |
-1 °C |
|
New Balance 1500 v5 |
|
06.05 Mon | | |
TDL |
1k in - 6k @03:59... |
12:05 |
8,01 km |
32:34 |
4:04/km |
12 m |
85 % |
93 % |
|
57,55 |
63,47 |
|
82 |
481 kcal |
194 spm |
1,27 m |
11 °C |
|
Saucony Fastwitch 8 |
|
07.05 Tue |
|
|
08.05 Wed | | |
|
Langhantel Power-... |
17:02 |
|
1:03:00 |
|
|
45 % |
66 % |
|
|
63,47 |
|
21 |
473 kcal |
57 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:11 |
|
1:02:11 |
|
|
41 % |
63 % |
|
|
63,47 |
|
14 |
290 kcal |
54 rpm |
|
|
|
|
|
09.05 Thu |
|
|
10.05 Fri | | |
LL |
9k @MRT - 10k eas... |
16:01 |
26,02 km |
2:00:02 |
4:37/km |
74 m |
79 % |
91 % |
|
54,72 |
63,64 |
|
237 |
1 421 kcal |
188 spm |
1,15 m |
13 °C |
|
Adidas adizero Boston 7 |
|
11.05 Sat |
|
|
12.05 Sun | | |
LL |
LaLa |
07:50 |
26,51 km |
2:19:38 |
5:16/km |
129 m |
67 % |
84 % |
|
57,90 |
63,46 |
|
159 |
1 207 kcal |
182 spm |
1,04 m |
3 °C |
|
New Balance 1500 v5 |
|
13.05 Mon | | |
RG |
RECOM |
12:11 |
8,35 km |
47:06 |
5:38/km |
16 m |
62 % |
68 % |
|
58,27 |
63,46 |
|
40 |
376 kcal |
172 spm |
1,03 m |
13 °C |
|
Adidas adizero Boston 7 |
|
14.05 Tue |
|
|
15.05 Wed | | |
|
b2w |
08:41 |
14,04 km |
33:34 |
25,1 km/h |
7 m |
73 % |
92 % |
|
|
63,46 |
126 W |
51 |
434 kcal |
|
|
4 °C |
|
|
| | |
|
b2h |
16:10 |
11,87 km |
28:33 |
24,9 km/h |
28 m |
74 % |
81 % |
|
|
63,46 |
114 W |
44 |
387 kcal |
|
|
15 °C |
|
|
| | |
|
Langhantel Power-... |
17:01 |
|
1:02:20 |
|
|
49 % |
67 % |
|
|
63,46 |
|
28 |
468 kcal |
50 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:12 |
|
1:03:29 |
|
|
44 % |
67 % |
|
|
63,46 |
|
20 |
296 kcal |
52 rpm |
|
|
|
|
|
16.05 Thu | | |
TDL |
10k just 4 fun |
12:12 |
10,10 km |
40:20 |
4:00/km |
12 m |
88 % |
95 % |
|
55,58 |
63,09 |
|
116 |
631 kcal |
198 spm |
1,26 m |
11 °C |
|
Saucony Fastwitch 8 |
|
17.05 Fri | | |
LL |
MLR mit 4,5 km EB |
16:00 |
23,66 km |
1:54:58 |
4:52/km |
64 m |
78 % |
89 % |
|
52,79 |
62,61 |
|
206 |
1 345 kcal |
184 spm |
1,12 m |
15 °C |
|
Adidas adizero Boston 7 |
|
18.05 Sat | | |
DL |
easy DL |
15:23 |
10,10 km |
52:20 |
5:11/km |
18 m |
75 % |
81 % |
|
51,58 |
61,40 |
|
82 |
649 kcal |
184 spm |
1,05 m |
24 °C |
|
Saucony Fastwitch 8 |
|
19.05 Sun | | |
LL |
Lala in der Sonne |
07:45 |
29,01 km |
2:30:03 |
5:10/km |
72 m |
69 % |
83 % |
|
57,40 |
62,02 |
|
188 |
1 350 kcal |
184 spm |
1,05 m |
12 °C |
|
New Balance 1500 v5 |
|
20.05 Mon |
|
|
21.05 Tue | | |
|
b2w |
06:46 |
11,40 km |
25:42 |
26,6 km/h |
36 m |
68 % |
84 % |
|
|
62,02 |
126 W |
31 |
300 kcal |
|
|
12 °C |
|
|
| | |
|
b2h (1st half) |
16:52 |
7,43 km |
16:07 |
27,7 km/h |
4 m |
72 % |
86 % |
|
|
62,02 |
110 W |
23 |
206 kcal |
|
|
14 °C |
|
|
| | |
IT |
LVO Training: Ein... |
18:01 |
17,59 km |
1:31:12 |
5:11/km |
96 m |
73 % |
94 % |
|
53,24 |
63,36 |
|
147 |
914 kcal |
180 spm |
1,07 m |
14 °C |
|
Adidas adizero Boston 7 |
| | |
|
b2h (2nd half) |
20:10 |
7,61 km |
19:53 |
23,0 km/h |
27 m |
43 % |
57 % |
|
|
63,36 |
128 W |
1 |
191 kcal |
|
|
14 °C |
|
|
|
22.05 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:01:13 |
|
|
44 % |
69 % |
|
|
63,36 |
|
20 |
459 kcal |
54 rpm |
|
|
|
|
|
23.05 Thu | | |
DL |
lunch break |
11:44 |
10,05 km |
43:55 |
4:22/km |
12 m |
81 % |
91 % |
|
57,30 |
63,31 |
|
92 |
634 kcal |
188 spm |
1,22 m |
19 °C |
|
Saucony Fastwitch 8 |
|
24.05 Fri | | |
DL |
LG Ems meets LVO |
16:30 |
13,20 km |
1:06:46 |
5:03/km |
75 m |
73 % |
78 % |
|
55,43 |
62,61 |
|
97 |
790 kcal |
180 spm |
1,10 m |
23 °C |
|
Saucony Fastwitch 8 |
|
25.05 Sat | | |
LL |
LaLa alleine |
14:06 |
30,05 km |
2:16:58 |
4:33/km |
77 m |
81 % |
88 % |
|
54,49 |
62,90 |
|
281 |
1 790 kcal |
192 spm |
1,14 m |
15 °C |
|
Adidas adizero Boston 7 |
|
26.05 Sun |
|
|
27.05 Mon | | |
DL |
10k DL |
12:05 |
10,09 km |
45:10 |
4:29/km |
12 m |
82 % |
94 % |
|
54,07 |
62,31 |
|
101 |
656 kcal |
188 spm |
1,19 m |
17 °C |
|
New Balance 1400 v6 |
|
28.05 Tue |
|
|
29.05 Wed | | |
|
Langhantel Power-... |
17:05 |
|
1:00:01 |
|
|
44 % |
73 % |
|
|
62,31 |
|
19 |
450 kcal |
56 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:14 |
|
1:00:12 |
|
|
44 % |
66 % |
|
|
62,31 |
|
19 |
281 kcal |
58 rpm |
|
|
|
|
|
30.05 Thu | | |
DL |
easy DL |
07:42 |
20,16 km |
1:46:09 |
5:16/km |
85 m |
69 % |
87 % |
|
56,26 |
62,01 |
|
131 |
1 019 kcal |
180 spm |
1,06 m |
13 °C |
|
Saucony Fastwitch 8 |
|
31.05 Fri | | |
FS |
60' DL mit 4x 500... |
14:17 |
13,05 km |
57:51 |
4:26/km |
15 m |
82 % |
95 % |
|
55,25 |
61,71 |
|
125 |
793 kcal |
190 spm |
1,19 m |
23 °C |
|
Adidas adizero Boston 7 |
|
01.06 Sat | | |
RG |
50‘ easy |
07:31 |
10,02 km |
50:02 |
5:00/km |
29 m |
74 % |
80 % |
|
54,58 |
61,56 |
|
76 |
607 kcal |
184 spm |
1,09 m |
14 °C |
|
New Balance 1500 v5 |
|
02.06 Sun | | |
LL |
LaLa mit Bernd un... |
07:42 |
25,07 km |
2:11:35 |
5:15/km |
88 m |
74 % |
86 % |
|
51,83 |
61,27 |
|
199 |
1 387 kcal |
182 spm |
1,05 m |
19 °C |
|
Saucony Fastwitch 8 |
|
03.06 Mon | | |
RG |
recom |
12:11 |
8,33 km |
49:04 |
5:53/km |
18 m |
62 % |
66 % |
|
55,25 |
61,27 |
|
44 |
383 kcal |
172 spm |
0,99 m |
22 °C |
|
New Balance 1500 v5 |
|
04.06 Tue | | |
WA |
2,5 km warm-up |
11:59 |
2,50 km |
12:42 |
5:05/km |
2 m |
66 % |
72 % |
|
61,93 |
61,27 |
|
13 |
126 kcal |
174 spm |
1,13 m |
21 °C |
|
Adidas adizero Boston 7 |
| | |
IT |
8x 400m w/ 400 m ... |
12:13 |
6,01 km |
27:44 |
4:37/km |
|
79 % |
95 % |
|
55,04 |
61,33 |
|
56 |
327 kcal |
186 spm |
1,17 m |
21 °C |
|
Adidas adizero Boston 7 |
| | |
WA |
2,0 km cool down |
12:49 |
2,00 km |
10:37 |
5:19/km |
1 m |
79 % |
83 % |
|
45,93 |
60,71 |
|
20 |
139 kcal |
176 spm |
1,07 m |
23 °C |
|
Adidas adizero Boston 7 |
|
05.06 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:03:44 |
|
|
45 % |
73 % |
|
|
61,33 |
|
24 |
478 kcal |
56 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:12 |
|
1:02:45 |
|
|
45 % |
73 % |
|
|
61,33 |
|
23 |
293 kcal |
57 rpm |
|
|
|
|
|
06.06 Thu | | |
DL |
easy |
12:11 |
9,37 km |
47:03 |
5:01/km |
18 m |
72 % |
89 % |
|
56,75 |
62,31 |
|
66 |
489 kcal |
178 spm |
1,12 m |
15 °C |
|
Saucony Fastwitch 8 |
|
07.06 Fri | | |
DL |
60' easy |
17:22 |
12,66 km |
1:01:21 |
4:51/km |
58 m |
79 % |
85 % |
|
51,62 |
61,53 |
|
120 |
785 kcal |
186 spm |
1,11 m |
25 °C |
|
New Balance 1500 v5 |
|
08.06 Sat | | |
TDL |
20' threshold |
09:34 |
5,01 km |
19:36 |
3:55/km |
21 m |
88 % |
95 % |
|
57,75 |
61,87 |
|
55 |
287 kcal |
204 spm |
1,25 m |
15 °C |
|
Saucony Fastwitch 8 |
| | |
WA |
15' cool down |
09:55 |
3,12 km |
15:48 |
5:04/km |
15 m |
76 % |
79 % |
|
51,81 |
61,37 |
|
27 |
202 kcal |
178 spm |
1,11 m |
15 °C |
|
Saucony Fastwitch 8 |
|
09.06 Sun | | |
LL |
Laufgruppe SC DJK |
07:44 |
27,80 km |
2:23:13 |
5:09/km |
138 m |
71 % |
86 % |
|
56,23 |
61,60 |
|
199 |
1 382 kcal |
184 spm |
1,05 m |
13 °C |
|
Adidas adizero Boston 7 |
|
10.06 Mon | | |
RG |
Laufgruppe SC DJK |
07:45 |
14,35 km |
1:17:23 |
5:24/km |
51 m |
64 % |
70 % |
|
60,00 |
61,60 |
|
75 |
585 kcal |
180 spm |
1,03 m |
16 °C |
|
Saucony Fastwitch 8 |
|
11.06 Tue | | |
|
BLACKROLL |
15:07 |
0,55 km |
20:04 |
1,6 km/h |
1 m |
32 % |
41 % |
|
|
61,60 |
|
2 |
32 kcal |
75 rpm |
|
|
|
|
| | |
DL |
75' easy |
16:02 |
15,38 km |
1:16:46 |
4:59/km |
85 m |
69 % |
78 % |
|
59,63 |
62,18 |
|
97 |
757 kcal |
182 spm |
1,10 m |
20 °C |
|
New Balance 1400 v6 |
|
12.06 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:02:41 |
|
|
44 % |
71 % |
|
|
62,18 |
|
22 |
470 kcal |
54 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:14 |
|
1:00:30 |
|
|
44 % |
65 % |
|
|
62,18 |
|
20 |
282 kcal |
60 rpm |
|
|
|
|
|
13.06 Thu |
|
|
14.06 Fri | | |
|
b2w |
06:54 |
14,06 km |
46:30 |
18,1 km/h |
15 m |
65 % |
79 % |
|
|
62,18 |
62 W |
49 |
427 kcal |
|
|
14 °C |
|
|
| | |
|
b2h |
12:06 |
17,12 km |
49:43 |
20,7 km/h |
50 m |
67 % |
82 % |
|
|
62,18 |
80 W |
58 |
498 kcal |
|
|
24 °C |
|
|
| | |
DL |
shakin' legs |
13:16 |
8,82 km |
41:55 |
4:45/km |
32 m |
81 % |
85 % |
|
51,82 |
61,48 |
|
86 |
558 kcal |
182 spm |
1,16 m |
24 °C |
|
Nike Zoom Fly FK |
|
15.06 Sat | | |
WA |
Warm up |
14:09 |
2,26 km |
11:06 |
4:55/km |
5 m |
71 % |
82 % |
|
59,45 |
61,66 |
|
15 |
126 kcal |
174 spm |
1,17 m |
20 °C |
|
Nike Zoom Fly FK |
| | |
WK |
Vituslauf (5 km) |
14:40 |
5,00 km |
18:21 |
3:40/km |
13 m |
92 % |
97 % |
|
58,39 |
62,34 |
431 W |
59 |
269 kcal |
202 spm |
1,35 m |
21 °C |
|
Nike Zoom Fly FK |
| | |
WA |
Vituslauf (10 km)... |
15:26 |
10,08 km |
46:46 |
4:38/km |
26 m |
82 % |
91 % |
|
51,82 |
61,83 |
|
102 |
628 kcal |
182 spm |
1,18 m |
23 °C |
|
Nike Zoom Fly FK |
|
16.06 Sun | | |
RG |
Laufgruppe SC DJK |
07:44 |
17,10 km |
1:36:01 |
5:37/km |
74 m |
61 % |
71 % |
|
59,91 |
62,34 |
|
83 |
668 kcal |
176 spm |
1,01 m |
16 °C |
|
Saucony Fastwitch 8 |
|
17.06 Mon | | |
RG |
1/69 - 50' easy |
12:10 |
9,37 km |
49:57 |
5:20/km |
8 m |
68 % |
76 % |
|
55,70 |
62,27 |
|
60 |
499 kcal |
174 spm |
1,08 m |
23 °C |
|
Adidas adizero Boston 7 |
|
18.06 Tue | | |
|
b2w |
06:55 |
15,97 km |
47:02 |
20,4 km/h |
29 m |
66 % |
81 % |
|
|
62,27 |
70 W |
54 |
468 kcal |
|
|
19 °C |
|
|
| | |
TDL |
2/69 - 43' @04:16... |
12:06 |
10,05 km |
42:51 |
4:16/km |
12 m |
84 % |
97 % |
|
55,29 |
62,20 |
|
107 |
611 kcal |
190 spm |
1,23 m |
27 °C |
|
Nike Zoom Fly FK |
| | |
|
b2h |
16:25 |
12,91 km |
37:33 |
20,6 km/h |
34 m |
57 % |
71 % |
|
|
62,20 |
104 W |
25 |
258 kcal |
|
|
28 °C |
|
|
|
19.06 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:01:13 |
|
|
46 % |
66 % |
|
|
62,20 |
|
23 |
459 kcal |
53 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:14 |
|
1:00:43 |
|
|
43 % |
66 % |
|
|
62,20 |
|
19 |
283 kcal |
60 rpm |
|
|
|
|
|
20.06 Thu | | |
LL |
3/69 - 130‘ easy |
07:24 |
25,11 km |
2:09:49 |
5:10/km |
43 m |
72 % |
83 % |
|
54,72 |
62,63 |
|
182 |
1 298 kcal |
182 spm |
1,06 m |
17 °C |
|
New Balance 1400 v6 |
|
21.06 Fri | | |
WA |
20' warm-up |
13:37 |
3,80 km |
20:56 |
5:31/km |
7 m |
67 % |
72 % |
|
54,99 |
62,63 |
|
23 |
216 kcal |
172 spm |
1,06 m |
20 °C |
|
Nike Zoom Fly FK |
| | |
IT |
4/69 - 12x 400 m ... |
14:00 |
8,41 km |
40:15 |
4:47/km |
24 m |
81 % |
94 % |
|
51,30 |
63,49 |
|
85 |
482 kcal |
188 spm |
1,11 m |
20 °C |
|
Nike Zoom Fly FK |
| | |
WA |
20' cool down |
14:51 |
4,01 km |
21:30 |
5:22/km |
9 m |
75 % |
79 % |
|
49,13 |
62,27 |
|
35 |
271 kcal |
176 spm |
1,06 m |
21 °C |
|
Nike Zoom Fly FK |
|
22.06 Sat | | |
|
BLACKROLL |
08:08 |
|
20:22 |
|
|
41 % |
51 % |
|
|
63,49 |
|
5 |
95 kcal |
|
|
|
|
|
|
23.06 Sun | | |
LL |
5/69 - long run (... |
07:39 |
30,05 km |
2:35:52 |
5:11/km |
95 m |
73 % |
88 % |
|
53,05 |
62,99 |
|
244 |
1 656 kcal |
182 spm |
1,06 m |
17 °C |
|
Adidas adizero Boston 7 |
|
24.06 Mon | | |
DL |
6/69 - 47' easy |
12:19 |
10,05 km |
46:57 |
4:40/km |
8 m |
80 % |
89 % |
|
53,25 |
62,13 |
|
96 |
635 kcal |
186 spm |
1,15 m |
29 °C |
|
Saucony Fastwitch 8 |
|
25.06 Tue | | |
FS |
7/69 - 10’ WU - F... |
12:11 |
9,49 km |
44:06 |
4:39/km |
4 m |
83 % |
95 % |
|
50,61 |
61,31 |
|
105 |
603 kcal |
182 spm |
1,18 m |
32 °C |
|
Nike Zoom Fly FK |
|
26.06 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:04:22 |
|
|
44 % |
66 % |
|
|
61,31 |
|
22 |
483 kcal |
62 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:13 |
|
1:03:03 |
|
|
41 % |
64 % |
|
|
61,31 |
|
16 |
294 kcal |
58 rpm |
|
|
|
|
|
27.06 Thu | | |
IT |
8/69 - 2km WU, 6x... |
12:11 |
12,41 km |
57:32 |
4:38/km |
4 m |
79 % |
93 % |
|
54,23 |
62,61 |
|
117 |
684 kcal |
186 spm |
1,16 m |
20 °C |
|
New Balance 1400 v6 |
|
28.06 Fri | | |
DL |
9/69 - 90' easy |
13:22 |
18,33 km |
1:29:39 |
4:53/km |
67 m |
74 % |
82 % |
|
56,02 |
62,71 |
|
142 |
1 027 kcal |
184 spm |
1,11 m |
21 °C |
|
New Balance 1500 v5 |
|
29.06 Sat | | |
RG |
10/69 - 70‘ recov... |
06:32 |
13,28 km |
1:09:12 |
5:13/km |
61 m |
69 % |
75 % |
|
57,01 |
62,71 |
|
86 |
665 kcal |
184 spm |
1,04 m |
14 °C |
|
Adidas adizero Boston 7 |
|
30.06 Sun | | |
LL |
11/69 - 32 km @05... |
07:17 |
32,05 km |
2:46:17 |
5:11/km |
107 m |
75 % |
91 % |
|
51,08 |
61,88 |
|
282 |
1 839 kcal |
182 spm |
1,06 m |
21 °C |
|
On Cloudflow |
|
01.07 Mon | | |
DL |
12/69 - 50' easy |
12:13 |
10,30 km |
51:02 |
4:57/km |
13 m |
71 % |
77 % |
|
58,75 |
61,93 |
|
69 |
561 kcal |
182 spm |
1,11 m |
23 °C |
|
On Cloudflow |
|
02.07 Tue | | |
|
b2w |
06:53 |
16,93 km |
48:27 |
21,0 km/h |
35 m |
71 % |
87 % |
|
|
61,93 |
81 W |
67 |
541 kcal |
|
|
13 °C |
|
|
| | |
IT |
13/69 - 2km WU, 5... |
12:08 |
11,23 km |
50:00 |
4:27/km |
4 m |
79 % |
92 % |
|
57,55 |
63,14 |
|
100 |
609 kcal |
188 spm |
1,19 m |
21 °C |
|
Nike Zoom Fly FK |
| | |
|
b2h |
16:36 |
13,38 km |
37:10 |
21,6 km/h |
18 m |
61 % |
75 % |
|
|
63,14 |
87 W |
30 |
295 kcal |
|
|
22 °C |
|
|
|
03.07 Wed | | |
|
b2w |
06:28 |
11,18 km |
24:53 |
27,0 km/h |
25 m |
65 % |
76 % |
|
|
63,14 |
127 W |
26 |
257 kcal |
|
|
7 °C |
|
|
| | |
|
b2h |
16:09 |
10,83 km |
26:04 |
24,9 km/h |
28 m |
70 % |
86 % |
|
|
63,14 |
123 W |
34 |
306 kcal |
|
|
20 °C |
|
|
| | |
DL |
10' Zeit bis Kurs... |
16:37 |
2,05 km |
8:58 |
4:22/km |
8 m |
78 % |
87 % |
|
59,61 |
63,14 |
|
17 |
120 kcal |
192 spm |
1,19 m |
20 °C |
|
Adidas adizero Boston 7 |
| | |
|
Langhantel Power-... |
17:00 |
|
1:00:30 |
|
|
45 % |
67 % |
|
|
63,14 |
|
21 |
454 kcal |
65 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:13 |
|
1:02:22 |
|
|
40 % |
61 % |
|
|
63,14 |
|
16 |
291 kcal |
55 rpm |
|
|
|
|
|
04.07 Thu | | |
RG |
14/69 - 51' recov... |
12:12 |
9,35 km |
51:35 |
5:31/km |
8 m |
67 % |
84 % |
|
54,42 |
63,14 |
|
60 |
532 kcal |
174 spm |
1,04 m |
19 °C |
|
On Cloudflow |
|
05.07 Fri | | |
DL |
15/69 - 100' easy |
16:57 |
20,59 km |
1:40:45 |
4:54/km |
60 m |
73 % |
84 % |
|
57,56 |
63,22 |
|
148 |
1 071 kcal |
178 spm |
1,15 m |
26 °C |
|
Nike Zoom Fly FK |
|
06.07 Sat | | |
RG |
33' recovery |
16:23 |
6,30 km |
33:14 |
5:17/km |
18 m |
66 % |
70 % |
|
59,28 |
63,22 |
|
35 |
325 kcal |
174 spm |
1,09 m |
22 °C |
|
On Cloudflow |
|
07.07 Sun | | |
WA |
Warm-Up |
18:47 |
3,03 km |
17:45 |
5:51/km |
13 m |
63 % |
79 % |
|
55,36 |
63,22 |
|
16 |
158 kcal |
168 spm |
1,02 m |
17 °C |
|
Nike Zoom Fly FK |
| | |
WK |
16/69 - ZFS Münst... |
19:30 |
10,00 km |
37:43 |
3:46/km |
21 m |
90 % |
96 % |
|
58,04 |
63,04 |
|
113 |
553 kcal |
198 spm |
1,34 m |
17 °C |
|
Nike Zoom Fly FK |
|
08.07 Mon | | |
DL |
17/69 - 49' easy |
12:08 |
10,43 km |
49:13 |
4:43/km |
18 m |
75 % |
80 % |
|
57,33 |
63,13 |
|
81 |
638 kcal |
184 spm |
1,15 m |
14 °C |
|
On Cloudflow |
|
09.07 Tue | | |
DL |
18/69 - 53' easy |
11:41 |
10,36 km |
53:12 |
5:08/km |
15 m |
71 % |
76 % |
|
56,21 |
62,26 |
|
71 |
596 kcal |
176 spm |
1,11 m |
16 °C |
|
Adidas adizero Boston 7 |
|
10.07 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:00:29 |
|
|
38 % |
67 % |
|
|
62,26 |
|
13 |
454 kcal |
61 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:12 |
|
1:03:02 |
|
|
35 % |
62 % |
|
|
62,26 |
|
10 |
294 kcal |
59 rpm |
|
|
|
|
|
11.07 Thu | | |
RG |
19/69 - 57' recov... |
12:11 |
10,30 km |
57:26 |
5:35/km |
8 m |
67 % |
77 % |
|
54,21 |
61,59 |
|
65 |
562 kcal |
170 spm |
1,05 m |
16 °C |
|
On Cloudflow |
|
12.07 Fri | | |
WA |
Warm-up |
13:45 |
5,22 km |
28:04 |
5:23/km |
21 m |
67 % |
77 % |
|
56,90 |
61,85 |
|
32 |
279 kcal |
172 spm |
1,08 m |
22 °C |
|
Adidas adizero Boston 7 |
| | |
TDL |
20/69 - 12 km @MRT |
14:22 |
12,06 km |
49:50 |
4:08/km |
16 m |
89 % |
94 % |
|
52,77 |
61,56 |
|
143 |
786 kcal |
188 spm |
1,29 m |
23 °C |
|
Adidas adizero Boston 7 |
| | |
WA |
Cool down |
15:14 |
3,30 km |
17:40 |
5:21/km |
13 m |
79 % |
83 % |
|
45,69 |
61,10 |
|
34 |
245 kcal |
182 spm |
1,03 m |
22 °C |
|
Adidas adizero Boston 7 |
|
13.07 Sat | | |
DL |
21/69 - 66' easy |
09:29 |
13,31 km |
1:06:02 |
4:58/km |
64 m |
72 % |
83 % |
|
57,79 |
61,66 |
|
93 |
742 kcal |
184 spm |
1,10 m |
16 °C |
|
Saucony Fastwitch 8 |
|
14.07 Sun | | |
LL |
22/69 - 35 km @05... |
07:39 |
35,15 km |
3:02:04 |
5:11/km |
80 m |
69 % |
84 % |
|
56,72 |
61,92 |
|
237 |
1 683 kcal |
184 spm |
1,05 m |
13 °C |
|
On Cloudflow |
|
15.07 Mon | | |
DL |
23/69 - 43' near ... |
12:06 |
10,14 km |
43:31 |
4:17/km |
13 m |
79 % |
89 % |
|
59,74 |
63,02 |
|
86 |
609 kcal |
192 spm |
1,21 m |
14 °C |
|
Adidas adizero Boston 7 |
|
16.07 Tue | | |
DL |
24/69 - 100' easy |
16:32 |
20,07 km |
1:40:48 |
5:01/km |
53 m |
69 % |
77 % |
|
58,99 |
63,02 |
|
127 |
1 007 kcal |
182 spm |
1,09 m |
16 °C |
|
On Cloudflow |
|
17.07 Wed | | |
RG |
25/69 - 53' recov... |
12:07 |
10,35 km |
53:07 |
5:08/km |
13 m |
66 % |
71 % |
|
60,66 |
63,02 |
|
58 |
506 kcal |
176 spm |
1,11 m |
19 °C |
|
Nike Zoom Fly FK |
|
18.07 Thu | | |
IT |
26/69 - 2 km WU -... |
12:07 |
14,12 km |
1:08:11 |
4:50/km |
4 m |
82 % |
97 % |
|
49,66 |
62,56 |
|
154 |
930 kcal |
182 spm |
1,14 m |
23 °C |
|
Nike Zoom Fly FK |
|
19.07 Fri | | |
|
40' Blackroll & C... |
15:24 |
|
40:01 |
|
|
52 % |
75 % |
|
|
62,56 |
|
21 |
187 kcal |
64 rpm |
|
|
|
|
|
20.07 Sat | | |
LL |
27/69 - 35 km @30°C |
12:37 |
35,55 km |
2:55:53 |
4:57/km |
110 m |
81 % |
87 % |
|
48,81 |
61,38 |
|
371 |
2 232 kcal |
188 spm |
1,08 m |
28 °C |
|
On Cloudflow |
|
21.07 Sun | | |
RG |
28/69 - 90‘ recov... |
07:40 |
16,80 km |
1:30:12 |
5:22/km |
54 m |
67 % |
77 % |
|
56,97 |
61,25 |
|
102 |
810 kcal |
184 spm |
1,01 m |
17 °C |
|
Saucony Fastwitch 8 |
|
22.07 Mon | | |
DL |
29/69 - 54' medium |
08:28 |
12,21 km |
53:51 |
4:25/km |
71 m |
79 % |
94 % |
|
58,06 |
62,03 |
|
105 |
710 kcal |
194 spm |
1,17 m |
17 °C |
|
Adidas adizero Boston 7 |
| | |
|
Blackroll & Core |
10:05 |
|
35:01 |
|
|
43 % |
67 % |
|
|
62,03 |
|
10 |
163 kcal |
51 rpm |
|
|
|
|
|
23.07 Tue | | |
FS |
30/69 - 20’ WU - ... |
11:51 |
12,36 km |
1:00:01 |
4:51/km |
17 m |
79 % |
94 % |
|
51,29 |
60,91 |
|
122 |
760 kcal |
182 spm |
1,13 m |
28 °C |
|
Nike Zoom Fly FK |
|
24.07 Wed | | |
DL |
31/69 - 64‘ easy |
07:32 |
13,25 km |
1:04:17 |
4:51/km |
37 m |
73 % |
89 % |
|
57,61 |
61,44 |
|
96 |
733 kcal |
184 spm |
1,12 m |
23 °C |
|
On Cloudflow |
| | |
|
Blackroll & Core |
14:31 |
|
35:00 |
|
|
45 % |
66 % |
|
|
61,44 |
|
12 |
163 kcal |
53 rpm |
|
|
|
|
|
25.07 Thu | | |
TDL |
32/69 - 20’ WU - ... |
06:34 |
13,73 km |
1:02:01 |
4:31/km |
8 m |
77 % |
89 % |
|
58,73 |
63,21 |
|
113 |
741 kcal |
190 spm |
1,17 m |
20 °C |
|
Nike Zoom Fly FK |
|
26.07 Fri | | |
DL |
30' shakin legs |
17:28 |
6,47 km |
30:10 |
4:40/km |
10 m |
76 % |
83 % |
|
57,62 |
63,44 |
|
51 |
397 kcal |
186 spm |
1,15 m |
35 °C |
|
Adidas adizero Boston 7 |
|
27.07 Sat | | |
DL |
33/69 - 70' easy |
06:50 |
14,12 km |
1:09:51 |
4:57/km |
13 m |
72 % |
76 % |
|
57,73 |
63,58 |
|
96 |
771 kcal |
190 spm |
1,06 m |
22 °C |
|
Adidas adizero Boston 7 |
|
28.07 Sun | | |
DL |
34/69 - 45' moder... |
14:40 |
10,13 km |
45:05 |
4:27/km |
22 m |
78 % |
87 % |
|
58,26 |
64,13 |
|
84 |
609 kcal |
188 spm |
1,20 m |
24 °C |
|
Nike Zoom Fly FK |
|
29.07 Mon | | |
LL |
35/69 - 31 km w/ ... |
08:10 |
31,00 km |
2:30:00 |
4:50/km |
33 m |
76 % |
94 % |
|
54,47 |
63,55 |
|
171 |
2 200 kcal |
188 spm |
1,10 m |
19 °C |
|
Nike Zoom Fly FK |
|
30.07 Tue | | |
RG |
36/69 - 74' recov... |
06:44 |
14,02 km |
1:14:28 |
5:19/km |
13 m |
65 % |
69 % |
|
59,23 |
63,55 |
|
76 |
612 kcal |
184 spm |
1,02 m |
18 °C |
|
On Cloudflow |
|
31.07 Wed | | |
DL |
37/69 - 30' easy |
07:27 |
7,01 km |
31:41 |
4:31/km |
8 m |
74 % |
83 % |
|
62,16 |
64,88 |
|
48 |
408 kcal |
192 spm |
1,15 m |
17 °C |
|
On Cloudflow |
|
01.08 Thu | | |
TDL |
38/69 - 3 km WU, ... |
16:32 |
20,50 km |
1:30:27 |
4:25/km |
37 m |
81 % |
89 % |
|
56,14 |
64,92 |
|
193 |
1 202 kcal |
192 spm |
1,18 m |
20 °C |
|
Nike Zoom Fly FK |
|
02.08 Fri | | |
DL |
39/69 - 50' easy |
07:06 |
10,16 km |
50:06 |
4:56/km |
15 m |
73 % |
79 % |
|
56,91 |
64,42 |
|
72 |
628 kcal |
186 spm |
1,09 m |
18 °C |
|
Adidas adizero Boston 7 |
|
03.08 Sat | | |
RG |
40/69 - 56' recov... |
07:01 |
10,61 km |
56:02 |
5:17/km |
12 m |
70 % |
77 % |
|
54,79 |
63,76 |
|
71 |
593 kcal |
184 spm |
1,03 m |
18 °C |
|
On Cloudflow |
|
04.08 Sun | | |
LL |
41/69 - 34 km @04... |
08:06 |
34,05 km |
2:42:48 |
4:47/km |
31 m |
77 % |
86 % |
|
54,77 |
63,83 |
|
283 |
1 875 kcal |
190 spm |
1,10 m |
17 °C |
|
On Cloudflow |
|
05.08 Mon | | |
DL |
42/69 - 51' easy |
07:05 |
11,05 km |
51:00 |
4:37/km |
14 m |
72 % |
84 % |
|
62,92 |
64,97 |
|
72 |
600 kcal |
190 spm |
1,14 m |
19 °C |
|
Adidas adizero Boston 7 |
|
06.08 Tue | | |
RG |
43/69 - 65' recov... |
06:54 |
12,75 km |
1:05:06 |
5:06/km |
13 m |
67 % |
92 % |
|
59,89 |
64,47 |
|
76 |
639 kcal |
184 spm |
1,06 m |
18 °C |
|
Adidas adizero Boston 7 |
|
07.08 Wed | | |
DL |
44/69 - 55' moder... |
09:59 |
12,15 km |
55:37 |
4:35/km |
16 m |
83 % |
89 % |
|
52,11 |
63,09 |
|
125 |
812 kcal |
188 spm |
1,16 m |
19 °C |
|
On Cloudflow |
|
08.08 Thu | | |
WA |
20' warmup |
12:56 |
4,05 km |
20:49 |
5:08/km |
8 m |
66 % |
73 % |
|
61,26 |
63,09 |
|
22 |
211 kcal |
182 spm |
1,07 m |
20 °C |
|
Nike Zoom Fly FK |
| | |
IT |
45/69 - 8x Yasso8... |
13:20 |
9,45 km |
42:43 |
4:31/km |
|
82 % |
94 % |
|
53,85 |
65,01 |
|
95 |
564 kcal |
190 spm |
1,16 m |
19 °C |
|
Nike Zoom Fly FK |
| | |
WA |
12' cool down |
14:08 |
2,38 km |
12:19 |
5:11/km |
5 m |
77 % |
83 % |
|
49,88 |
63,55 |
|
21 |
175 kcal |
186 spm |
1,04 m |
19 °C |
|
Nike Zoom Fly FK |
|
09.08 Fri |
|
|
10.08 Sat | | |
DL |
46/69 - 51' progr... |
16:05 |
12,07 km |
51:14 |
4:15/km |
33 m |
80 % |
89 % |
|
60,08 |
65,49 |
|
104 |
732 kcal |
188 spm |
1,25 m |
24 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
11.08 Sun | | |
LL |
47/69 - 35 km @04... |
07:53 |
35,04 km |
2:43:57 |
4:41/km |
97 m |
77 % |
88 % |
|
56,36 |
65,30 |
|
289 |
2 007 kcal |
190 spm |
1,12 m |
18 °C |
|
Nike Zoom Fly FK |
|
12.08 Mon | | |
RG |
48/69 - 52' recov... |
12:11 |
10,10 km |
52:00 |
5:09/km |
8 m |
68 % |
74 % |
|
58,15 |
65,30 |
|
60 |
575 kcal |
180 spm |
1,08 m |
23 °C |
|
Saucony Fastwitch 8 |
|
13.08 Tue | | |
IT |
49/69 - 2km WU, 4... |
12:00 |
12,20 km |
52:27 |
4:18/km |
4 m |
82 % |
94 % |
|
56,78 |
65,07 |
|
119 |
739 kcal |
192 spm |
1,21 m |
17 °C |
|
Nike Zoom Fly FK |
| | |
|
Langhantel Power-... |
17:32 |
|
1:00:45 |
|
|
48 % |
58 % |
|
|
65,07 |
|
23 |
456 kcal |
55 rpm |
|
|
|
|
|
14.08 Wed | | |
DL |
50/69 - 81' easy |
16:44 |
16,03 km |
1:21:01 |
5:03/km |
30 m |
75 % |
83 % |
|
53,19 |
63,75 |
|
127 |
985 kcal |
182 spm |
1,09 m |
22 °C |
|
On Cloudflow |
|
15.08 Thu | | |
RG |
51/69 - 50' recov... |
12:09 |
9,20 km |
50:16 |
5:28/km |
13 m |
66 % |
75 % |
|
56,16 |
63,32 |
|
54 |
492 kcal |
176 spm |
1,04 m |
18 °C |
|
Adidas adizero Boston 7 |
| | |
|
Blackroll®Moves |
17:30 |
|
1:00:01 |
|
|
49 % |
69 % |
|
|
63,32 |
|
26 |
280 kcal |
51 rpm |
|
|
|
|
|
16.08 Fri | | |
|
Startunterlagen f... |
17:19 |
32,19 km |
1:15:47 |
25,5 km/h |
73 m |
73 % |
83 % |
|
|
63,32 |
107 W |
109 |
874 kcal |
|
|
22 °C |
|
|
|
17.08 Sat | | |
DL |
52/69 - 38' easy ... |
10:07 |
7,60 km |
38:30 |
5:04/km |
28 m |
73 % |
88 % |
|
55,21 |
62,84 |
|
56 |
462 kcal |
182 spm |
1,08 m |
20 °C |
|
On Cloudflow |
|
18.08 Sun | | |
WA |
Warm-up |
08:29 |
3,65 km |
18:28 |
5:04/km |
10 m |
67 % |
82 % |
|
61,30 |
62,84 |
|
20 |
193 kcal |
174 spm |
1,14 m |
15 °C |
|
Nike ZoomX Vaporfly NEXT% |
| | |
WK |
9. Hiltruper Halb... |
09:01 |
21,20 km |
1:22:06 |
3:52/km |
38 m |
89 % |
94 % |
|
57,23 |
63,97 |
|
232 |
1 204 kcal |
200 spm |
1,29 m |
14 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
19.08 Mon | | |
RG |
54/69 - 50' recov... |
12:09 |
9,35 km |
50:22 |
5:23/km |
13 m |
61 % |
66 % |
|
62,83 |
63,97 |
|
41 |
380 kcal |
178 spm |
1,04 m |
20 °C |
|
Nike Zoom Fly FK |
|
20.08 Tue | | |
DL |
55/69 - 98' easy |
17:54 |
21,13 km |
1:38:02 |
4:38/km |
64 m |
78 % |
85 % |
|
55,93 |
63,89 |
|
176 |
1 256 kcal |
188 spm |
1,15 m |
20 °C |
|
On Cloudflow |
|
21.08 Wed | | |
RG |
56/69 - 50' recov... |
12:10 |
9,31 km |
50:02 |
5:22/km |
12 m |
67 % |
71 % |
|
56,77 |
63,89 |
|
54 |
481 kcal |
180 spm |
1,03 m |
19 °C |
|
Adidas adizero Boston 7 |
|
22.08 Thu | | |
|
b2w |
07:06 |
11,82 km |
33:47 |
21,0 km/h |
26 m |
63 % |
82 % |
|
|
63,89 |
78 W |
32 |
320 kcal |
|
|
12 °C |
|
|
| | |
|
b2h |
16:26 |
14,20 km |
40:06 |
21,2 km/h |
40 m |
58 % |
81 % |
|
|
63,89 |
86 W |
29 |
303 kcal |
|
|
26 °C |
|
|
|
23.08 Fri | | |
WA |
Warm-up |
13:51 |
4,22 km |
23:10 |
5:29/km |
13 m |
68 % |
78 % |
|
54,36 |
63,89 |
|
26 |
238 kcal |
176 spm |
1,03 m |
27 °C |
|
Nike Zoom Fly FK |
| | |
TDL |
57/69 - 60' @MRT |
14:22 |
14,56 km |
1:00:17 |
4:08/km |
22 m |
92 % |
97 % |
|
50,25 |
62,66 |
|
193 |
988 kcal |
192 spm |
1,26 m |
27 °C |
|
Nike Zoom Fly FK |
| | |
WA |
Cool down |
15:31 |
1,21 km |
6:54 |
5:42/km |
4 m |
79 % |
91 % |
|
42,16 |
62,31 |
|
13 |
93 kcal |
176 spm |
1,00 m |
27 °C |
|
Nike Zoom Fly FK |
|
24.08 Sat | | |
DL |
58/69 - 63‘ easy |
09:43 |
13,09 km |
1:03:02 |
4:49/km |
63 m |
86 % |
105 % |
|
46,02 |
61,97 |
|
178 |
836 kcal |
188 spm |
1,10 m |
22 °C |
|
Saucony Fastwitch 8 |
|
25.08 Sun | | |
LL |
59/69 - 35 km @04... |
07:26 |
35,10 km |
2:48:16 |
4:48/km |
165 m |
79 % |
98 % |
|
52,80 |
61,95 |
|
322 |
1 907 kcal |
188 spm |
1,11 m |
26 °C |
|
Nike Zoom Fly FK |
|
26.08 Mon | | |
RG |
60/69 - 50' recov... |
12:11 |
9,30 km |
50:24 |
5:25/km |
16 m |
69 % |
81 % |
|
53,63 |
60,55 |
|
64 |
530 kcal |
176 spm |
1,05 m |
29 °C |
|
Adidas adizero Boston 7 |
|
27.08 Tue | | |
FS |
61/69 - 15' warm-... |
12:06 |
6,50 km |
30:10 |
4:38/km |
|
79 % |
97 % |
|
54,61 |
61,13 |
|
62 |
385 kcal |
182 spm |
1,18 m |
31 °C |
|
On Cloudflow |
| | |
WA |
10' cool down |
12:38 |
2,07 km |
10:14 |
4:57/km |
4 m |
90 % |
93 % |
|
41,65 |
60,11 |
|
30 |
156 kcal |
182 spm |
1,11 m |
31 °C |
|
On Cloudflow |
|
28.08 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:01:38 |
|
|
44 % |
61 % |
|
|
61,13 |
|
19 |
462 kcal |
62 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:11 |
|
1:03:55 |
|
|
48 % |
66 % |
|
|
61,13 |
|
25 |
298 kcal |
60 rpm |
|
|
|
|
|
29.08 Thu | | |
TDL |
62/69 - 15' WU, 2... |
12:03 |
9,48 km |
40:14 |
4:15/km |
4 m |
82 % |
96 % |
|
58,24 |
62,03 |
|
92 |
551 kcal |
188 spm |
1,25 m |
22 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
30.08 Fri | | |
DL |
63/69 - 45' easy |
16:12 |
9,32 km |
45:08 |
4:51/km |
36 m |
75 % |
98 % |
|
56,18 |
62,41 |
|
73 |
553 kcal |
182 spm |
1,13 m |
25 °C |
|
Adidas adizero Boston 7 |
|
31.08 Sat | | |
DL |
64/69 - 2km WU, 1... |
07:46 |
22,01 km |
1:39:37 |
4:32/km |
88 m |
75 % |
90 % |
|
61,11 |
64,01 |
|
165 |
1 161 kcal |
192 spm |
1,15 m |
14 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
01.09 Sun | | |
RG |
65/69 - 76' recov... |
07:44 |
14,30 km |
1:16:42 |
5:22/km |
52 m |
75 % |
100 % |
|
49,53 |
63,17 |
|
140 |
802 kcal |
182 spm |
1,02 m |
17 °C |
|
On Cloudflow |
|
02.09 Mon | | |
FS |
66/69 - 48' easy ... |
12:07 |
10,38 km |
47:59 |
4:37/km |
13 m |
77 % |
93 % |
|
56,59 |
62,45 |
|
87 |
622 kcal |
184 spm |
1,18 m |
17 °C |
|
Nike Zoom Fly FK |
|
03.09 Tue |
|
|
04.09 Wed | | |
IT |
67/69 - 2 km WU, ... |
12:06 |
10,01 km |
45:28 |
4:33/km |
5 m |
84 % |
97 % |
|
51,58 |
61,67 |
|
110 |
612 kcal |
184 spm |
1,20 m |
19 °C |
|
Adidas adizero Boston 7 |
|
05.09 Thu | | |
RG |
68/69 - 50' recov... |
12:12 |
9,24 km |
50:36 |
5:29/km |
12 m |
67 % |
74 % |
|
54,93 |
61,67 |
|
56 |
473 kcal |
176 spm |
1,04 m |
18 °C |
|
On Cloudflow |
|
06.09 Fri |
|
|
07.09 Sat | | |
DL |
69/69 - 25' easy ... |
09:05 |
5,25 km |
25:17 |
4:49/km |
11 m |
70 % |
87 % |
|
61,46 |
61,55 |
|
32 |
276 kcal |
182 spm |
1,14 m |
13 °C |
|
Nike Zoom Fly FK |
|
08.09 Sun | | |
WK |
Münster Marathon ... |
09:00 |
42,55 km |
2:51:36 |
4:02/km |
131 m |
83 % |
95 % |
|
60,51 |
63,76 |
|
386 |
2 517 kcal |
196 spm |
1,27 m |
12 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
09.09 Mon |
|
|
10.09 Tue | | |
DL |
lunch break |
12:08 |
10,06 km |
48:11 |
4:47/km |
8 m |
76 % |
82 % |
|
55,68 |
63,28 |
|
80 |
615 kcal |
186 spm |
1,12 m |
17 °C |
|
On Cloudflow |
|
11.09 Wed | | |
|
Langhantel Power-... |
16:59 |
|
1:01:47 |
|
|
47 % |
67 % |
|
|
63,28 |
|
22 |
463 kcal |
54 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:13 |
|
1:01:36 |
|
|
47 % |
73 % |
|
|
63,28 |
|
24 |
287 kcal |
74 rpm |
|
|
|
|
|
12.09 Thu | | |
RG |
recovery |
12:10 |
10,01 km |
56:37 |
5:39/km |
15 m |
82 % |
90 % |
|
40,52 |
62,73 |
|
123 |
789 kcal |
174 spm |
1,02 m |
19 °C |
|
Saucony Fastwitch 8 |
|
13.09 Fri | | |
DL |
just4fun |
15:07 |
12,02 km |
53:01 |
4:25/km |
31 m |
83 % |
89 % |
|
54,63 |
62,79 |
|
117 |
748 kcal |
190 spm |
1,19 m |
21 °C |
|
Nike Zoom Fly FK |
|
14.09 Sat |
|
|
15.09 Sun | | |
LL |
LG Ems meets LVO |
07:44 |
21,11 km |
1:52:48 |
5:21/km |
77 m |
70 % |
80 % |
|
54,18 |
62,03 |
|
144 |
1 089 kcal |
182 spm |
1,03 m |
2 °C |
|
On Cloudflow |
|
16.09 Mon |
|
|
17.09 Tue |
|
|
18.09 Wed | | |
RG |
lunch break |
12:05 |
7,25 km |
44:00 |
6:04/km |
2 m |
63 % |
68 % |
|
52,61 |
62,03 |
|
14 |
645 kcal |
166 spm |
0,99 m |
15 °C |
|
Saucony Fastwitch 8 |
|
19.09 Thu | | |
IT |
2 km WU - 5x 1 km... |
12:05 |
9,00 km |
39:12 |
4:21/km |
5 m |
84 % |
97 % |
|
54,32 |
62,09 |
|
96 |
536 kcal |
190 spm |
1,21 m |
14 °C |
|
Adidas adizero Boston 7 |
|
20.09 Fri | | |
FS |
Fartlek |
15:05 |
14,65 km |
1:07:39 |
4:37/km |
42 m |
81 % |
97 % |
|
53,63 |
61,46 |
|
141 |
865 kcal |
188 spm |
1,15 m |
18 °C |
|
Nike Zoom Fly FK |
|
21.09 Sat | | |
RG |
52‘ recovery |
08:23 |
10,21 km |
51:53 |
5:05/km |
36 m |
69 % |
73 % |
|
58,73 |
61,46 |
|
63 |
499 kcal |
184 spm |
1,07 m |
2 °C |
|
On Cloudflow |
|
22.09 Sun | | |
LL |
Laufgruppe SC DJK |
07:39 |
21,40 km |
1:52:33 |
5:16/km |
77 m |
66 % |
82 % |
|
59,02 |
61,52 |
|
127 |
911 kcal |
182 spm |
1,04 m |
12 °C |
|
Nike Zoom Fly FK |
|
23.09 Mon | | |
RG |
lunch break |
12:10 |
10,10 km |
53:45 |
5:19/km |
13 m |
81 % |
87 % |
|
44,94 |
60,78 |
|
112 |
705 kcal |
178 spm |
1,06 m |
17 °C |
|
Adidas adizero Boston 7 |
|
24.09 Tue | | |
IT |
10' WU, 3x 2k @10... |
12:04 |
9,51 km |
40:57 |
4:18/km |
5 m |
81 % |
96 % |
|
58,32 |
62,69 |
|
93 |
518 kcal |
188 spm |
1,24 m |
19 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
25.09 Wed | | |
RG |
51‘ recovery |
12:08 |
8,56 km |
51:33 |
6:01/km |
12 m |
62 % |
66 % |
|
54,22 |
62,69 |
|
45 |
397 kcal |
172 spm |
0,97 m |
16 °C |
|
Saucony Fastwitch 8 |
| | |
|
Blackroll®Moves |
18:14 |
|
1:00:04 |
|
|
47 % |
69 % |
|
|
62,68 |
|
24 |
280 kcal |
61 rpm |
|
|
|
|
|
26.09 Thu | | |
RG |
lunch break |
12:11 |
8,50 km |
47:52 |
5:38/km |
12 m |
62 % |
80 % |
|
58,91 |
62,69 |
|
41 |
355 kcal |
170 spm |
1,04 m |
17 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
27.09 Fri | | |
IT |
1k easy, 3k @MRT,... |
16:09 |
10,20 km |
42:29 |
4:10/km |
53 m |
82 % |
95 % |
|
59,40 |
63,60 |
|
96 |
598 kcal |
196 spm |
1,22 m |
19 °C |
|
On Cloudflow |
|
28.09 Sat |
|
|
29.09 Sun | | |
LL |
LVO Marathontrain... |
08:02 |
25,10 km |
2:04:46 |
4:58/km |
72 m |
73 % |
91 % |
|
55,91 |
63,74 |
|
207 |
1 378 kcal |
182 spm |
1,11 m |
13 °C |
|
Nike Zoom Fly FK |
|
30.09 Mon | | |
RG |
51' recovery |
12:11 |
9,41 km |
51:53 |
5:31/km |
12 m |
65 % |
71 % |
|
57,12 |
63,74 |
|
52 |
452 kcal |
174 spm |
1,04 m |
16 °C |
|
On Cloudflow |
|
01.10 Tue |
|
|
02.10 Wed |
|
|
03.10 Thu | | |
WA |
Warm-up |
10:06 |
2,00 km |
11:00 |
5:30/km |
|
61 % |
66 % |
|
61,70 |
63,74 |
|
4 |
161 kcal |
172 spm |
1,06 m |
7 °C |
|
Nike ZoomX Vaporfly NEXT% |
| | |
WK |
34. Beelener Volk... |
10:15 |
10,00 km |
37:16 |
3:44/km |
28 m |
93 % |
96 % |
|
56,23 |
63,56 |
|
124 |
547 kcal |
204 spm |
1,32 m |
5 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
04.10 Fri |
|
|
05.10 Sat | | |
DL |
85' easy |
07:37 |
18,22 km |
1:24:51 |
4:39/km |
53 m |
77 % |
85 % |
|
56,18 |
63,64 |
|
152 |
1 056 kcal |
186 spm |
1,15 m |
4 °C |
|
Nike Zoom Fly FK |
|
06.10 Sun | | |
LL |
LaLa zum Wolbecke... |
07:39 |
24,24 km |
2:12:47 |
5:29/km |
63 m |
64 % |
79 % |
|
58,78 |
63,37 |
|
129 |
1 035 kcal |
180 spm |
1,01 m |
4 °C |
|
Adidas adizero Boston 7 |
|
07.10 Mon | | |
RG |
50' recovery |
12:12 |
9,35 km |
50:38 |
5:25/km |
12 m |
66 % |
74 % |
|
57,31 |
63,37 |
|
53 |
483 kcal |
174 spm |
1,06 m |
11 °C |
|
New Balance 1500 v5 |
|
08.10 Tue | | |
TDL |
36' tempo run |
11:57 |
9,09 km |
36:15 |
3:59/km |
16 m |
86 % |
94 % |
|
57,87 |
63,44 |
|
96 |
555 kcal |
198 spm |
1,27 m |
13 °C |
|
Saucony Fastwitch 8 |
|
09.10 Wed | | |
|
Langhantel Power-... |
17:05 |
|
1:00:23 |
|
|
48 % |
68 % |
|
|
63,44 |
|
25 |
453 kcal |
52 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:14 |
|
1:02:43 |
|
|
43 % |
58 % |
|
|
63,44 |
|
18 |
293 kcal |
59 rpm |
|
|
|
|
|
10.10 Thu | | |
RG |
45' recovery |
12:10 |
8,40 km |
45:13 |
5:23/km |
16 m |
72 % |
78 % |
|
51,59 |
61,53 |
268 W |
64 |
526 kcal |
174 spm |
1,07 m |
12 °C |
|
On Cloudflow |
|
11.10 Fri |
|
|
12.10 Sat |
|
|
13.10 Sun | | |
DL |
Blåvandshuk Fyr (... |
08:00 |
15,75 km |
1:14:27 |
4:44/km |
17 m |
77 % |
83 % |
|
55,04 |
61,53 |
311 W |
124 |
1 032 kcal |
186 spm |
1,14 m |
12 °C |
|
Nike Zoom Fly FK |
|
14.10 Mon | | |
LL |
Oksby - Vejers - ... |
07:45 |
23,23 km |
1:43:19 |
4:27/km |
20 m |
77 % |
88 % |
|
59,32 |
63,37 |
336 W |
186 |
1 311 kcal |
192 spm |
1,17 m |
12 °C |
|
Nike Zoom Fly FK |
|
15.10 Tue | | |
DL |
Blåvand - Ho - Bl... |
07:36 |
17,45 km |
1:26:16 |
4:57/km |
22 m |
72 % |
78 % |
|
57,26 |
63,29 |
298 W |
120 |
938 kcal |
186 spm |
1,09 m |
13 °C |
|
Nike Zoom Fly FK |
| | |
|
Strandspaziergang |
10:20 |
8,00 km |
1:44:12 |
4,6 km/h |
10 m |
46 % |
76 % |
|
|
59,95 |
|
37 |
471 kcal |
116 spm |
0,66 m |
13 °C |
|
|
|
16.10 Wed | | |
RG |
Blåvandshuk Fyr (... |
07:51 |
10,80 km |
52:43 |
4:53/km |
17 m |
72 % |
92 % |
|
58,73 |
63,77 |
304 W |
76 |
591 kcal |
186 spm |
1,10 m |
13 °C |
|
Nike Zoom Fly FK |
|
17.10 Thu | | |
DL |
Blåvand - Ho Bugt... |
07:48 |
20,05 km |
1:35:51 |
4:47/km |
22 m |
72 % |
81 % |
|
59,66 |
64,06 |
311 W |
135 |
1 091 kcal |
188 spm |
1,11 m |
12 °C |
|
Nike Zoom Fly FK |
|
18.10 Fri | | |
FS |
Blåvandshuk Fyr ?... |
07:45 |
11,63 km |
57:22 |
4:56/km |
20 m |
71 % |
92 % |
|
58,54 |
64,18 |
297 W |
77 |
635 kcal |
186 spm |
1,09 m |
13 °C |
|
Nike Zoom Fly FK |
|
19.10 Sat |
|
|
20.10 Sun | | |
LL |
Laufgruppe SC DJK |
07:46 |
23,23 km |
2:06:21 |
5:26/km |
57 m |
65 % |
78 % |
|
57,62 |
63,85 |
266 W |
131 |
1 053 kcal |
180 spm |
1,02 m |
8 °C |
|
New Balance 1500 v5 |
|
21.10 Mon | | |
DL |
51' easy |
12:12 |
10,33 km |
51:01 |
4:56/km |
8 m |
69 % |
75 % |
|
60,64 |
63,85 |
296 W |
62 |
556 kcal |
182 spm |
1,11 m |
17 °C |
|
Adidas adizero Boston 7 |
|
22.10 Tue | | |
FS |
10' wu - Fartlek ... |
12:16 |
8,44 km |
40:02 |
4:45/km |
8 m |
79 % |
93 % |
|
52,75 |
63,84 |
323 W |
72 |
552 kcal |
188 spm |
1,12 m |
13 °C |
|
On Cloudflow |
|
23.10 Wed | | |
|
Langhantel Power-... |
16:58 |
|
1:04:09 |
|
|
48 % |
72 % |
|
|
63,85 |
|
28 |
481 kcal |
56 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:15 |
|
1:00:00 |
|
|
48 % |
60 % |
|
|
63,85 |
|
21 |
280 kcal |
48 rpm |
|
|
|
|
|
24.10 Thu | | |
RG |
46' recovery |
12:12 |
8,28 km |
46:42 |
5:38/km |
9 m |
67 % |
72 % |
|
53,47 |
63,84 |
252 W |
34 |
685 kcal |
176 spm |
1,01 m |
16 °C |
|
Saucony Fastwitch 8 |
|
25.10 Fri |
|
|
26.10 Sat | | |
DL |
72' easy |
08:29 |
14,20 km |
1:12:08 |
5:05/km |
32 m |
73 % |
82 % |
|
54,91 |
62,84 |
289 W |
106 |
851 kcal |
184 spm |
1,07 m |
14 °C |
|
On Cloudflow |
|
27.10 Sun | | |
LL |
147' easy |
07:39 |
28,07 km |
2:26:48 |
5:14/km |
105 m |
71 % |
87 % |
|
55,11 |
61,88 |
279 W |
198 |
1 449 kcal |
184 spm |
1,04 m |
6 °C |
|
New Balance 890 v7 |
| | |
|
Blackroll & Core |
13:05 |
|
25:01 |
|
6 m |
43 % |
57 % |
|
|
61,88 |
|
7 |
117 kcal |
|
|
|
|
|
|
28.10 Mon | | |
RG |
46' recovery |
12:10 |
8,45 km |
46:21 |
5:29/km |
12 m |
64 % |
69 % |
|
58,05 |
61,88 |
263 W |
44 |
387 kcal |
178 spm |
1,02 m |
7 °C |
|
New Balance 890 v7 |
|
29.10 Tue | | |
WA |
warm-up |
12:01 |
2,00 km |
9:50 |
4:55/km |
2 m |
62 % |
68 % |
|
69,75 |
61,88 |
301 W |
3 |
144 kcal |
176 spm |
1,16 m |
6 °C |
|
Nike ZoomX Vaporfly NEXT% |
| | |
IT |
2x 2 km @03:40 w/... |
12:12 |
5,01 km |
19:37 |
3:55/km |
1 m |
87 % |
95 % |
|
57,92 |
62,68 |
396 W |
53 |
299 kcal |
200 spm |
1,28 m |
6 °C |
|
Nike ZoomX Vaporfly NEXT% |
| | |
WA |
cool down |
12:32 |
3,10 km |
14:39 |
4:44/km |
4 m |
81 % |
84 % |
|
51,62 |
61,98 |
315 W |
30 |
212 kcal |
184 spm |
1,15 m |
7 °C |
|
Nike ZoomX Vaporfly NEXT% |
|
30.10 Wed | | |
|
Langhantel Power-... |
17:00 |
|
1:00:01 |
|
|
48 % |
70 % |
|
|
62,68 |
|
24 |
450 kcal |
58 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:15 |
|
1:00:31 |
|
|
45 % |
71 % |
|
|
62,68 |
|
22 |
282 kcal |
55 rpm |
|
|
|
|
|
31.10 Thu | | |
RG |
47' recovery |
12:11 |
8,45 km |
46:56 |
5:33/km |
16 m |
68 % |
75 % |
|
53,52 |
62,68 |
259 W |
54 |
483 kcal |
176 spm |
1,02 m |
3 °C |
|
On Cloudflow |
|
01.11 Fri | | |
DL |
easy MLR |
07:45 |
21,72 km |
1:53:00 |
5:12/km |
90 m |
67 % |
83 % |
|
58,74 |
63,02 |
280 W |
129 |
997 kcal |
182 spm |
1,06 m |
-3 °C |
|
Nike Zoom Fly FK |
|
02.11 Sat |
|
|
03.11 Sun | | |
BL |
1st training for ... |
08:29 |
22,14 km |
2:03:18 |
5:34/km |
528 m |
77 % |
94 % |
|
46,22 |
61,41 |
273 W |
231 |
1 435 kcal |
180 spm |
1,00 m |
7 °C |
|
New Balance 890 v7 |
|
04.11 Mon | | |
DL |
48' easy |
12:12 |
9,45 km |
48:08 |
5:06/km |
12 m |
69 % |
76 % |
|
57,86 |
61,22 |
283 W |
60 |
513 kcal |
178 spm |
1,10 m |
12 °C |
|
Nike Zoom Fly FK |
|
05.11 Tue | | |
TDL |
44' moderate |
12:13 |
10,27 km |
43:40 |
4:15/km |
12 m |
87 % |
97 % |
|
52,41 |
60,69 |
356 W |
121 |
670 kcal |
192 spm |
1,22 m |
7 °C |
|
On Cloudflow |
|
06.11 Wed | | |
|
Langhantel Power-... |
17:01 |
|
1:00:34 |
|
|
49 % |
67 % |
|
|
60,69 |
|
27 |
454 kcal |
53 rpm |
|
|
|
|
| | |
|
Blackroll®Moves |
18:14 |
|
1:00:01 |
|
|
49 % |
73 % |
|
|
60,69 |
|
26 |
280 kcal |
57 rpm |
|
|
|
|
|
07.11 Thu | | |
DL |
53' easy |
05:22 |
10,33 km |
52:42 |
5:06/km |
32 m |
77 % |
83 % |
|
50,21 |
59,93 |
284 W |
93 |
669 kcal |
184 spm |
1,07 m |
-2 °C |
|
Saucony Fastwitch 8 |
|
08.11 Fri | | |
DL |
MLR |
15:05 |
21,18 km |
1:40:54 |
4:46/km |
75 m |
80 % |
89 % |
|
52,15 |
59,86 |
313 W |
200 |
1 237 kcal |
186 spm |
1,13 m |
6 °C |
|
New Balance 890 v7 |
|
09.11 Sat | | |
|
Blackroll & Core |
13:46 |
|
30:04 |
|
4 m |
41 % |
49 % |
|
|
59,86 |
|
7 |
140 kcal |
|
|
|
|
|
|
10.11 Sun | | |
LL |
Laufgruppe SC DJK |
07:42 |
22,23 km |
1:52:46 |
5:04/km |
118 m |
69 % |
80 % |
|
58,99 |
60,32 |
287 W |
138 |
955 kcal |
182 spm |
1,08 m |
-7 °C |
|
Adidas adizero Boston 7 |
|
11.11 Mon | | |
RG |
52' recovery |
12:09 |
9,23 km |
51:58 |
5:38/km |
12 m |
65 % |
76 % |
|
55,14 |
60,32 |
251 W |